Breathing Techniques for Anxiety

Many people who suffer from panic disorder breathe rapidly and shallowly, which increases their risk of attacks and worsens many of the symptoms when they do suffer attacks. The dizziness, confusion, tingling or numbness in the extremities, sensation of a lump in the throat, nausea, and perception of suffocating associated with panic attacks are all attributable to bad breathing practices.

Training yourself to breathe more slowly, deeply, and evenly is a highly effective way to reduce anxiety and stop panic attacks. There are a number of breathing techniques that can help with this, such as diaphragmatic breathing.

To breathe from your diaphragm, place one hand on your chest and another on your stomach. Breathe in slowly and deeply through your nose, taking in a normal amount of air. The hand over your stomach should rise, rather than the one over your chest. Practice breathing properly all day long, or at least, whenever you can.

The more you practice, the more likely you will be able to permanently change your breathing pattern in a way that will reduce or even eliminate attacks and lower your overall anxiety level. Even if you do continue to suffer from panic, proper breathing can usually reduce the symptoms or even stop an attack early in some cases.

Breathing During a Panic Attack

If you’re feeling panicky or at least very anxious, there are a number of breathing techniques that you can use to reduce symptoms or even avert a full-blown attack. For specific techniques such as tactical breathing (used by military and others who must stay calm in dangerous situations) and yogic breathing (developed by yogis to calm the body and mind), see the section on breathing under Quick Help for Panic Attacks.